This mini-band workout is our new go-to routine for sculpting a leaner, beautifully strong upper body. Created by celebrity trainer Jason Wimberly, it uses small, circular resistance bands to target every inch of your chest, back, and arms. "Free weights are great, but they rely on gravity for resistance and limit your movement," says Wimberly, creator of his signature training method Wimberlean. "Because bands are elastic, you are able to create increased force on both the upward and downward movement of an exercise. You're also able to move throughout different planes of motion so you really hit every muscle."
While Wimberbands were created specifically for these moves, any mini resistance band will work. Just make sure you have a few options to modify the resistance for the best results. "The most important thing to remember is that you really need to maintain proper posture throughout each move," says Wimberly. "Work to keep the band pulling apart and taut."
1. Double Hammer Curl to Row and Front Lateral Raise
Targets: Biceps, back, shoulders
Wrap a medium-resistance band around your wrists, palms facing in, and pull the band far apart so that your wrists are in line with your shoulders. Perform a biceps curl, keeping your elbows glued to your sides and the band pulled wide. At the top of the curl, squeeze your elbows behind your back, then lower hands back to start as you finish the biceps curl. Finally, lift arms in front of you at chest height, once again keeping the band pulled apart. Lower arms back down to starting position. (So it’s curl up, row, curl down, lateral front raise.) That’s 1 rep. Keep a nice flow through the movements, but pause for a moment in each position. Aim for 15 to 20 reps.
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2. Reverse Grip Single-Arm Curl and Row
Targets: Biceps, back, shoulders
Hold the resistance band with both hands, right palm facing up and left palm facing down. Pull the band shoulder-width apart to keep it taut, and then curl your right hand toward your shoulder, making sure to keep the left hand still and in line with your left shoulder. At the top of the curl, squeeze your right elbow behind you, performing a row. Bring the elbow back to your side and lower your right hand back to start. Aim for 15 to 20 reps per side. (Build muscle and burn fat head-to-toe with the cutting-edge Body Fat Breakthrough training program.)
3. Side Lateral Raise
Targets: Shoulders
Loop a lighter band around your wrists, palms facing each other, and bend elbows to 90 degrees. Keeping your wrists straight, slowly raise your right elbow out to the side until it reaches shoulder height. Return to the center and repeat on the opposite side. This can be hard, so go for 10 to 15 reps on each side.
MORE: 5 Gravity-Fighting Moves For Your Chest
4. Triceps Press
Targets: Triceps
Using a lighter band again, place the band around the middle of your hands and place your left hand on your right shoulder. Make a fist with your right hand and then bend your right elbow to 90 degrees. Slowly press your right hand toward the floor, fully extending your arm and squeezing through your triceps. Pause, then reverse the move. Keep your shoulders back and chest high, and stand with knees slightly bent. Go for 15 to 20 reps on each side.
5. Lat Pull-Down
Targets: Back, shoulders, and core
Loop a lighter band around the middle of your hands and make two fists. Extend arms overhead, hands in line with shoulders. Keeping the left arm still, pull your right arm down and to the side, right elbow bending to 90 degrees and coming in line with your right shoulder. Slowly reverse the move, right arm coming back overhead. Repeat on the left side, this time keeping the right arm still. Go for 10 to 15 reps each side, but do not compromise form.
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6. Walking Plank
Targets: Shoulders (front and rear deltoid) and core
By focusing on pulling the shoulders down and away from the ears, this simple crawling plank can really activate the back of the shoulders, with the added benefit of working your core the whole time. Place a light band around your wrists, and then get into a high plank position with hands directly under the shoulders. Walk right hand forward as far as possible, and then bring left hand to meet it, keeping band taut and hands shoulder-width apart. Step left hand back to start, then right hand. That’s 1 rep. Alternate your leading hand with each rep. Aim for 15 reps.
